An IFS Therapist Reacts: Inside Out 2
If you’ve ever felt like your brain is running five meetings at once—and none of them end on time—Inside Out 2 is your movie. Pixar doesn’t just create characters; it personifies the emotional circus we all live with. And as an IFS therapist in St. Louis, I watched this sequel like a documentary. What’s brilliant about this sequel is how it captures something central to Internal Family Systems (IFS): emotions don’t just appear randomly. They serve a purpose—even the ones you want to evict. They’re not random distractions—they’re messengers trying (sometimes awkwardly, sometimes like a bull in a china shop) to protect something deeper inside you.
Let’s get into why that matters and how Inside Out 2 captures the very heart of Internal Family Systems (IFS) therapy.
Emotions Serve a Purpose (Even the Uninvited Ones)
What Inside Out 2 nails is this: emotions don’t just pop up for fun. They have a job, even if you didn’t post the listing. When new characters like Anxiety, Envy, Embarrassment, and Ennui join Riley’s internal crew, her mind feels more crowded than ever. These parts—like the ones in all of us—aren’t there to ruin Riley’s day. They show up because they sense something might be at risk for her—like losing her friends, failing at something important, or being embarrassed in front of her peers—and they want to help.
This is the crux of IFS therapy: every part has a purpose.
No Bad Parts, Just Misunderstood Ones
Here’s the thing: Anxiety’s job isn’t to mess with your peace. Her job is to keep you out of danger, real or imagined. But sometimes, she’s like the overzealous TSA agent flagging your toothpaste. Overprotective? Sure. But malicious? Never.
That’s what Inside Out 2 captures so well. Instead of painting the new emotions as villains, the movie shows how they’re trying (with questionable finesse) to handle something overwhelming. This is IFS 101: your parts may be clumsy, but they’re trying their best.
Take your own Anxiety, for instance. She’s the part that runs drills in your head about worst-case scenarios. Annoying? Absolutely. But she’s hustling to protect a vulnerable part of you that fears rejection or failure. She just hasn’t gotten the memo that what felt overwhelming as a kid, like rejection or failure, doesn’t have to devastate you anymore—because as an adult, you have an inner Self that can handle it and help those vulnerable parts feel supported.
Harmony vs. Disharmony: How Parts Relate to Each Other
In IFS, we categorize parts into three roles: managers, firefighters, and exiles.
Managers try to keep things orderly, often by anticipating problems and staying five steps ahead. Anxiety? Classic manager part.
Firefighters react fast, using distractions or coping mechanisms to extinguish emotional pain once it’s there. They may overreact or act impulsively, like Anger smashing things in the original movie.
Exiles are parts that the system sees as unhelpful or too disruptive. Anxiety, in an effort to simplify Riley's emotional life, bottles up her original emotions and sends them into the vault, insisting "Riley doesn’t need you anymore."
In Inside Out 2, Riley’s new emotions change the balance in her mind, with Anxiety trying to simplify things by sidelining the more "basic" emotions. This creates a clash that leads total internal chaos (temporarily). The story arc of both Inside Out movies illustrates that Riley's system works best when all of her parts have a voice, not just a dominant few. Her emotions may seem outdated or basic, but each has an important role in keeping her whole. The exiles—the bottled-up original emotions—show that even parts seen as unnecessary or disruptive are vital for balance and connection, reminding us that integration creates harmony rather than sidelining parts to simplify life.
When Your Internal System Gets Loud
Picture this: you’re debating whether to take on a big project at work. One part of you is fired up (“Let’s do this!”). Another part is terrified of failing (“Play it safe.”). And a third part is exhausted just thinking about it (“Can we not?”). That internal tug-of-war? That’s disharmony between your parts.
Inside Out 2 shows how quickly things unravel when parts stop collaborating and start competing for control. But the antidote isn’t to silence the loudest voice—it’s to listen to each one. IFS work is about pausing long enough to meet those parts with curiosity, not criticism.
What’s Anxiety really worried about? What’s the part that wants to avoid conflict protecting you from? When you start listening instead of fighting your internal dialogue, things shift.
Why This Matters: You’re Not a Mess, You’re Multifaceted
This isn’t just Pixar’s attempt to make you cry in the theater (although, mission accomplished). It’s a reminder that having internal chaos doesn’t mean you’re broken. It means you’re human. And you’re made up of many parts, all trying to keep you afloat in different ways.
In my early sessions with clients, I hear this all the time: “I just want to get rid of my anxiety.” But here’s the truth: anxiety, fear, sadness—they’re not the problem. The real struggle is that these parts have been working alone for too long. IFS therapy helps you turn toward them with curiosity and respect so they can stop running the show solo.
When you start seeing your parts as allies, not enemies, your internal system can finally exhale.
Final Thoughts: What If Harmony Isn’t About Quiet, But Connection?
If Riley’s journey in Inside Out 2 felt eerily familiar, there’s a reason. Internal chaos isn’t a Pixar plot twist—it’s part of being alive. The good news? You don’t have to white-knuckle your way through it.
As an IFS therapist, I help people make sense of their inner worlds, even when it feels like chaos under a spotlight. You don’t have to fight your messy, clumsy parts—they’re just trying to survive the show. Let’s figure out how to give them a role that works without the unnecessary negative side effects of how they're doing what they're doing now.
Start Working With an IFS Therapist in St. Louis, MO
Ready to turn toward your parts instead of away from them? Let’s talk. I’d love to help you create internal harmony that doesn’t require you to evict any parts—just invite them to work together. I personally love offering support through IFS therapy to individuals, women, and fellow therapists alike!
Reach out today and connect with an IFS therapist in St. Louis who gets it.
